Simone De La Rue is a mega-successful fitness trainer who works with Hollywood's top actresses in preparation for filming. Her clients include Emily Blunt, Jennifer Garner, Reese Witherspoon, Jennifer Aniston, Anne Hathaway and others.
Simone has several studios in Los Angeles, New York and London, and even pregnancy did not prevent her from interrupting her usual training routine. Simona, based on her knowledge and personal experience of training while expecting a baby, formulated several tips that will help expectant mothers to train without harm both to their health and to the health of the unborn child.
Consult a specialist
“There is a lot of research on the benefits of exercise during pregnancy, but before heading to the gym, be sure to talk to your doctor,” says Simona. "I think that no doctor will forbid you to train for no apparent reason."
Vary the load
“Throughout the entire period of pregnancy, a woman feels differently. The first and third trimesters are especially difficult in this regard. In the second trimester, when you feel good, you can practice every day. As for the first and third, I would not recommend training more than 3-4 times a week. It is worth starting workouts with 20 minutes, and then gradually increasing their duration to an hour. It is not worth spending more time in training."
Drink more water
“Always carry a water bottle with you. During this wonderful period, a woman needs to drink 6-8 glasses of water more than before pregnancy,”the fitness guru notes.
Choose the right clothes
Simona recommends that you be especially careful when choosing your clothes. Your usual leggings during pregnancy may not work.
“Wear cotton or workout clothing that breathes and wicks moisture,” says the trainer.
The fact is that with the wrong selection of clothes and intense training, you can overheat.
“If you find it difficult to speak and breathe at the same time during cardio, then this is a signal that your heart rate is too high and you need to finish the exercise or slow down,” emphasizes De La Rue.
She notes that the use of a heart rate monitor in this case will not give an objective picture, since the maximum heart rate for each woman is different, and it is much easier to control yourself with a simple test with a conversation while running.
Swing your back
“Focus on strengthening your back muscles, because during breastfeeding you will have to carry your baby a lot and it will be difficult with an unprepared back,” says the trainer. Develop your lats, rhomboids and shoulders.
Simona also recommends paying attention to the legs, and using ordinary squats as the main exercise.
According to the creator of the network of studios and applications BabybySimone and BodybySimone, hormones of joy are released during workouts, which especially positively affects the course of pregnancy.